Today’s schedule
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Open Gym- Michael
8:00p: Open 20.5 Live Announcement
Workout of the Day (WOD)
A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate
B. EMOM 15
Min 1 – 5 Hang Power Cleans (60% 1 RM PC) + 20-50 Double Unders
Min 2 – 10-15 Box Jump Overs (24/20)
Min 3 – Rest
Post load for deadlift. Ex: 155#
And coming tomorrow…
20.5
AMRAP 5
Ring Muscle Ups
Immediately into AMRAP 12
21-15-9
Cal Row
Chest to Bar Pull ups
Then…
21-15-9
Overhead Squats (95/65)
Bar Muscle Ups
Post reps completed in each AMRAP. Ex: 28, 142 Rx
